Written by: Elizabeth Elam, MS, RDN, LDN, CDCES
Prep Time: 2.5 hours (30 minutes active)
Makes: 7 servings
1 1/2 cups raw bulgur
1 1/2 cups chicken broth
2-3 cups chopped parsley
1/2 cup chopped mint
1/2 English cucumber, chopped finely*
1 bell pepper, chopped finely
2-3 green onions, chopped finely
2 cloves garlic, minced
1/2 cup fresh lemon juice
2 Tablespoons extra virgin olive oil
1/2 teaspoon salt
1/4 teaspoon pepper
- Bring chicken broth to a boil and pour over raw bulgur. Cover with plastic wrap or a kitchen towel and allow the mixture to sit for 1-2 hours until liquid is fully absorbed.
- Meanwhile, finely chop all the vegetables and place into a large bowl.
- Combine the lemon juice and olive oil to make the dressing.
- Toss the vegetables, bulgur, and dressing in a large bowl. Allow to stand for about 30 minutes to allow the flavors to develop.
*I usually remove the insides of the cucumber with a grapefruit spoon. This helps reduce moisture and allows tabouli to stay fresh longer.
Serving Size: 3/4 cup
Calories: 170, Fat: 5g, Protein: 6g, Carbohydrates: 27g, Fiber: 7g, Sodium: 185mg
Nutrition Tip: Tabouli is a classic Mediterranean side dish made with a high fiber whole grain called bulgur. This recipe is the traditional version, but very versatile. Try adding the vegetables and herbs that you like (tomatoes, zucchini, basil, oregano, etc.). While tabouli is a great side dish to go with grilled chicken kebabs, it is also a meal in itself when paired with hummus and pita.